Internet Lifter's Training Log

Limber 11
1 mile run outside 7:39

Hour or more of hiking with the family earlier today

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2/27/23 C5W1D1 BPS
Squat: 140x5, 160x5, 180x5, 140x5x5
Bench: 120x5, 135x5, 155x5, 120x5x5
Circuit: DB squats 65x15, x20, x15, Push ups (+ROM) x15x2, x20, Pull ups x5x5, Hanging leg raises or decline Sit-ups x10x5

The main lifts are starting to feel like work finally, leaving less energy for the assistance, but that’s the way it should be. I banged out the min reps for DB squats and push ups in 3 sets and spread out the pull ups and abs over 5 sets. Im still supersetting squat warm ups and mains with push ups, bench warm ups and mains with pull ups, FSL squats and bench with face pulls.
I might switch to a different template after this cycle or next. I want to get in more zone 2 cardio, at least 2 days for an hour each time. I’m not going to cut weight or anything I just want to get my base cardio better because I think it will help me have more energy and recover better between sessions.

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3/1/23 C5W1D2 BPS
Deadlift: 185x5, 210x5, 240x5, 185x5x5
SOHP: 90x5, 105x5, 115x5, 90x5x5
Circuit: KB swing 24kg x20, TRX inverted row x15, Dips x11, Ab wheel x10 or leg raise station x10. 5 times through.

I didn’t have another press rep beyond that 115x5, or If I did it would have been an absolute garbage grinder. I pushed the assistance circuit a little harder today.

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Low intensity cardio, Walking and running outside 60min 5 miles.

3/3/23 C5W2D1 BPS
Squat: 130x5, 150x5, 170x5, 130x5x5
Bench: 110x5, 130x5, 145x5, 110x5x5
Circuit: DB squat 65lb x15, Push ups (+ROM) x15, Chin ups x6, Hanging leg raises x10. 5 times through.

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Low intensity cardio, Walking and running outside 60min, just shy of 5 miles. Goal is to keep heart rate between 130 and 140bpm.

3/6/23 C5W2D2 BPS
Deadlift: 170x5, 200x5, 225x5, 170x5x5
SOHP: 85x5, 100x5, 110x5, 85x5x5
Circuit: KB swing 24kg x15, TRX inverted row x10-15, Dips x10, Ab wheel x10. 5 times through.

45 min LISS on treadmill avg HR 136

3/8/23 C5W3D1 BPS
Squat: 150x5, 170x5, 190x5, 150x5x5
Bench: 130x5, 145x5, 160x5, 130x5x5
Circuit: DB squat 65x10, Push up (+ROM) x15, Chin ups x6, Hanging leg raises x10. 5 times through.

Walking/running outside 46 min 3.7miles avg HR 127bpm (more like 136bpm if you exclude the first 6min of walking)

3/10/23 C5W3D2 BPS
Deadlift: 200x5, 225x5, 250x5, 200x5x5
SOHP: 100x5, 110x5, 125x5, 100x5x5
Circuit: KB Swing 24kg x15, TRX Inverted Row x15, Dips x11, Hanging leg raises x10(x1)/Ab wheel x10(x4). 5 times through

Fuck yeah, I didn’t know if I would be able to get that top press set but I got it without running into a full on grind, though I don’t think I could have done another rep. I have a cold and I’m sore from squats and running the last 2 days but everything went well today. Gonna chill tomorrow.

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40min LISS treadmill run avg HR 135bpm

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3/13/23 C6W1D1
Bench: 125x5, 140x5, 160x5, 125x5x5
Squat: 145x5, 165x5, 185x5, 145x5x5
Circuit: DB squat 70x10, Push ups (+ROM) x15, Chins x6, Hanging leg raises x10. 5 times through.

Packed gym had to bench first, there was nowhere to do super sets during bench either so a lot of those sets were out. Felt tough overall today, joints not happy. Maybe I’ll do bike instead of running tomorrow.


3/15/23 C6W1D2 BPS
Deadlift: 190x5, 215x5, 245x5, 190x5x5
SOHP: 95x5, 110x5, 120x5, 95x5x5
Circuit: KB swing 24kg x20, TRX Inverted Row x15, Dips x11, Ab Wheel x10. 5 times through.

I really like this program, I feel good after every session. I don’t get that satisfaction of hitting rep PRs every workout like original 531 but I still feel like I accomplished something after every workout, like I took a step toward completing the whole cycle.


45 min LISS on elliptical avg HR 134. I really hated that. I thought it might feel better on my knees than running 3-5 miles. I forgot my headphones too and just stared at the wall the whole time.

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did it?

Yeah, def lower impact, just painful mentally

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Some nice consistent work in here sir. Well done

Thank you, I’m putting a lot of faith in consistency paying off.

3/17/23 C5W2D1 BPS
Squat: 135x5, 155x5, 175x5, 135x5x5
Bench: 115x5, 130x5, 150x5, 115x5x5
Circuit: DB Squat 70x12-13, Push ups (+ROM) x15, Chin ups x6-8, Hanging leg raises x10. 4 times through plus 1 more set of hanging leg raises.

Got to the gym a little late, had to rush through the end but hit required reps on all the assistance. Workout done in 49min.